Fiber is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates that are broken down into sugar molecules, fiber passes through the digestive system relatively intact. There are two main types of fiber: soluble, which dissolves in water, and insoluble, which does not. Both types are beneficial and should be included in a balanced diet.
Fibre plays a crucial role in maintaining digestive health by promoting regular bowel movements and preventing constipation. It can also help lower cholesterol levels, control blood sugar levels, and aid in weight management by promoting a feeling of fullness, which can help reduce calorie intake. Additionally, fibre supports a healthy gut microbiota, which is important for overall immune system function and may reduce the risk of developing certain chronic diseases.
The suggested intake of fibre is around 25-35 grams per day. It's important to consume a variety of high-fibre foods to meet your daily requirements, such as whole grain products, fruits and vegetables.
Consuming an adequate amount of fiber has numerous health benefits. It helps to regulate bowel movements, support gut health, lower cholesterol levels, control blood sugar levels, and promote a feeling of fullness, aiding in weight management.
Consuming excessive amounts of fiber without adequate fluid intake may lead to digestive discomfort such as bloating or constipation. Additionally, increasing fiber intake too quickly can also cause these symptoms. It's important to consume fiber as part of a balanced diet and stay hydrated to mitigate any potential risks.
In general, consuming fiber is beneficial for digestive health, weight management, and overall well-being. However, excessive intake of fiber can lead to bloating, gas, and digestive discomfort. It's important to gradually increase fiber intake and drink plenty of water to prevent any potential side effects.
If your fibre intake is low, it's important to increase your consumption of foods high in fibre such as fruits, vegetables, whole grains, legumes, and nuts. Additionally, you can consider adding a fibre supplement to your diet, but it's always best to focus on obtaining nutrients from whole foods whenever possible.
Vegans can obtain their total intake of fiber from a variety of plant-based sources such as fruits, vegetables, whole grains, legumes, nuts, and seeds. By incorporating a diverse range of these fiber-rich foods into their diet, vegans can easily meet their daily fiber requirements.
Psyllium husks
Type: Food
Cereals and cereal products -> Flour
Fibre, total
85.00g per 100 grams
Corn bran, crude
Type: Food
Cereals and cereal products -> Flour
Fibre, total
79.00g per 100 grams
Oat, coarse-ground oat, kaurakuitunen
Type: Food
Cereals and cereal products -> Flour
Fibre, total
69.70g per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Fibre, total
53.20g per 100 grams
Rose hip, dried, rose hip powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
52.90g per 100 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
50.30g per 100 grams
Chokeberry, dried, chokeberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
49.10g per 100 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
47.40g per 100 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
47.10g per 100 grams
Juniper berry
Type: Food
Miscellaneous -> Spices
Fibre, total
45.00g per 100 grams
Seaweed, nori, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
44.40g per 100 grams
Sea buckthorn, dried, sea buckthorn powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
44.30g per 100 grams
Oregano, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
42.80g per 100 grams
Spices, rosemary, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
42.60g per 100 grams
Coriander seed
Type: Food
Miscellaneous -> Spices
Fibre, total
41.90g per 100 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
41.80g per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
40.30g per 100 grams
Sage, ground
Type: Food
Miscellaneous -> Spices
Fibre, total
40.30g per 100 grams
Fennel seed
Type: Food
Miscellaneous -> Spices
Fibre, total
39.80g per 100 grams
Rye bran
Type: Food
Cereals and cereal products -> Flour
Fibre, total
39.00g per 100 grams
Black currant, dried, black currant powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
38.60g per 100 grams
Horn of plenty, dried
Type: Food
Vegetable dishes -> Mushroom dishes
Fibre, total
38.00g per 100 grams
Caraway seed
Type: Food
Miscellaneous -> Spices
Fibre, total
38.00g per 100 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Fibre, total
37.50g per 100 grams
Paprika powder
Type: Food
Miscellaneous -> Spices
Fibre, total
37.40g per 100 grams
Thyme, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
37.00g per 100 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
36.20g per 100 grams
Onion, dried
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
35.00g per 100 grams
Chili powder
Type: Food
Miscellaneous -> Spices
Fibre, total
34.80g per 100 grams
Seaweed, kombu, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
34.50g per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
34.40g per 100 grams
Coconut flour
Type: Food
Cereals and cereal products -> Flour
Fibre, total
34.24g per 100 grams
Nettle, leaf, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
31.00g per 100 grams
Cocoa powder, unsweetened
Type: Food
Miscellaneous -> Miscellaneous ingredients
Fibre, total
30.40g per 100 grams
Spearmint, dried
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
29.80g per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
27.60g per 100 grams
Flaxseed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
27.30g per 100 grams
Pepper, red or cayenne
Type: Food
Miscellaneous -> Spices
Fibre, total
27.20g per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Fibre, total
26.70g per 100 grams
Pepper, black pepper
Type: Food
Miscellaneous -> Spices
Fibre, total
26.50g per 100 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
26.40g per 100 grams
Bay leaf
Type: Food
Miscellaneous -> Spices
Fibre, total
26.30g per 100 grams
Pepper, white pepper
Type: Food
Miscellaneous -> Spices
Fibre, total
26.20g per 100 grams
Beans, yellow, mature seeds, raw
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
25.10g per 100 grams
Fenugreek seed
Type: Food
Miscellaneous -> Spices
Fibre, total
24.60g per 100 grams
Turmeric, ground
Type: Food
Miscellaneous -> Spices
Fibre, total
22.70g per 100 grams
Peas, green, split, mature seeds, raw
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
22.20g per 100 grams
Bean, common bean, brown bean, white bean, average
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
21.60g per 100 grams
Nutmeg, ground
Type: Food
Miscellaneous -> Spices
Fibre, total
20.80g per 100 grams
Carrot, dried
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
20.70g per 100 grams
What you eat matters.